Bolognaise with MMS

Bolognaise with MMS

Serves: 4


Ingredients:

Method: 

  • Add all the vegetables and garlic into a saucepan and spray with cooking spray sautéing for 3-4 minutes until the onion starts to soften
  • Add in the beef mince and bacon pieces browning off the mince
  • Stir through the French onion soup mix and toast until aromatic, approximately 1-2 minutes 
  • Add in the MMS and Worcestershire sauce and simmer covered for 30 minutes
  • Optional, make a paste with the protein powder with 1/4 cup water. Mix the paste through the Bolognaise sauce and warm through

Recipe Notes:

  • Store covered in the fridge for a maximum of 3 days 
  • This recipe is freezer friendly to be consumed within 6 months 
  • MMS can be replaced with a jar of passata 
  • C4K Kitchen’s French Onion Soup Mix can be replaced with a store bought packet of French Onion Soup Mix 
  • Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release protein powders
  • You can buy online from www.proteinsuppliesaustralia.com.au 
  • Use the Discount code psafriendsofhollys at checkout to get a 10% discount

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.



Anzac Dough Protein Discs

Anzac Dough Protein Discs

Makes: 24



Ingredients:

  • 3 (90g) scoops vanilla protein powder 
  • 1 1/2 cups rolled oats 
  • 1/2 cup almond meal 
  • 1/4 cup shredded coconut 
  • 1/4 cup golden syrup 
  • 1/4 cup rice malt syrup 
  • 1/4 cup coconut oil, melted 

Method: 

  • Combine all ingredients into a high powered food processor and process until well combined and starts to ball together 
  • Split the mixture into 2 even portions and in plastic wrap roll into an even log shape approximately 3cm thick 
  • Place in the freezer for 30 minutes
  • Unwrap the logs and slice in 1cm thick Discs
  • Store in a zip lock bag in the freezer.

Nutritional Value per disc: 

  • Calories: 97
  • Total fat: 6.3g
  • Total carbohydrates: 10.8g
  • Protein: 4.6g

Recipe Notes:

  • Store in a zip lock bag in the freezer 
  • Rice malt syrup can be replaced with honey if desired
  • Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release protein powders
  • You can buy online from www.proteinsuppliesaustralia.com.au 
  • Use the Discount code psafriendsofhollys at checkout to get a 10% discount

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to. 



Sausage Hot Pot with MMS

Sausage Hot Pot with MMS

Serves: 6


Ingredients:

  • 500g beef sausages 
  • 1 onion, diced
  • 1 celery stalk, diced
  • 1 carrot, diced
  • 2 garlic cloves, finely diced
  • 1 zucchini, dived
  • 200g butternut pumpkin, diced
  • 1 portion of C4K Kitchen’s French Onion Soup mix or 1 packet of store bought French Onion Soup Mix
  • 1 portion of C4K Kitchen’s Mumma’s Magic Sauce (MMS)
  • 1 beef stock cube
  • 1 tablespoon Worcestershire sauce

Method:

  • Brown the sausages in a large soup pot, depending on the size of your pot you may need to do in batches
  • Remove the sausages and set aside
  • Leave all remaining juices in the pot and add the onion, celery, carrot and onion and sauté for 2-3 minutes until the onion starts to soften 
  • Add the remaining vegetables and sauté for a further 2-3 minutes
  • Add the remaining ingredients and bring to a slow simmer for 5 minutes, adding salt and pepper to taste
  • Slice the sausages to your preferred thickness and return to the pot stirring well
  • Continue to simmer over a low heat for a further 5-10 minutes or until the vegetables are cooking through, cooking time will vary depending of how chunky your vegetables are sliced.

Recipe Notes:

  • Store covered in the fridge for a maximum of 3 days
  • This recipe is freezer friendly to be consumed within 6 months

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to. 



Easter Smoothie Bowl

Easter Smoothie Bowl

Serves: 1


Ingredients:

  • 1/2 cup Chobani yoghurt
  • 1/2 scoop (15g) vanilla protein powder
  • 2 teaspoons rolled oats 
  • 2 teaspoons sultanas 
  • 3 teaspoons chopped mixed nuts
  • 1/4 teaspoon cinnamon
  • Pinch nutmeg
  • Pinch ground ginger
  • Pinch ground cardamom
  • 1 teaspoon honey

Method:

  • Place the yoghurt and protein powder in a blender and process until smooth
  • Pour into your serving bowl
  • Mix the spices in a small bowl
  • Top with the oats, sultanas and chopped nuts as desired
  • Sprinkle the spice mix evenly over the top and finish with a drizzle of honey

Nutritional Value per serve:

  • Calories: 247
  • Total fats: 4.9g
  • Total carbohydrates: 29.9g
  • Protein: 22.6g

Recipe Notes:

  • Store covered in the fridge for a maximum of 24 hours
  • This recipe is not freezer friendly 
  •  Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release protein powders
  • You can buy online from www.proteinsuppliesaustralia.com.au 
  • Use the Discount code psafriendsofhollys at checkout to get a 10% discount

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to. 



Vegetable Soup

Vegetable Soup

Serves: 10


Ingredients:

  • 1 leek, diced
  • 1 onion, diced
  • 2 carrots, diced
  • 1 parsnip, diced
  • 1 zucchini, diced 
  • 1 turnip, diced
  • 1 celery stalk, diced 
  • 2 medium potatoes, diced
  • 200g butternut pumpkin, diced
  • 200g sweet potato, diced 
  • 1 portion of C4K Kitchen’s French Onion Soup Mix
  • 4 garlic cloves, finely diced 
  • 4 vegetable stock cubes
  • 8 mushrooms, thinly sliced 
  • 1/4 wombok cabbage, finely shredded
  • Salt & pepper, to taste 

Method:

  • Prepare your vegetables cutting to your preferred texture
  • Place all ingredients except the mushrooms and cabbage into your slow cooker bowl 
  • Cover with water by approximately 3cm above the vegetables 
  • Cook on LOW for 5-6 hours
  • Add in the cabbage and mushrooms cooking on LOW for another 1 hour or HIGH for 30 minutes
  • Serve immediately 

Recipe Notes:

  • Store covered in the fridge for a maximum of 4 days
  • This recipe is freezer friendly to be consumed within 6 months
  • Picture shown has the soup topped with fresh parsley and pork crackle as croutons 
  • Delicious served with fresh crusty bread or bread rolls 

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to. 



Cherry Ripe Bites  

Cherry Ripe Bites

Makes: 24 bites


Ingredients:

  • 420g pitted cherries, drained
  • 1/2 cup shredded coconut
  • 2 scoops (60g) vanilla protein powder 
  • 2 tablespoons chia seeds
  • 2 tablespoons coconut oil
  • 1 tablespoon coconut flour
  • 150g 90% dark chocolate 

Method:

  • Line a loaf tin with plastic wrap
  • Place all ingredients, except the dark chocolate, into a food processor and process until combined 
  • Spread the mixture evenly into the lined loaf tin and refrigerate overnight
  • Remove the cherry slice and cut evenly into 24 cubes
  • Break up the chocolate and place in a clean and dry metal or glass bowl
  • Sit the bowl over a simmering saucepan of water ensuring the water doesn’t touch the base of the container with the chocolate 
  • Stir with a butter knife until the chocolate is 3/4 melted
  • Remove from the heat and continue to stir until fully melted 
  • Gently roll each of the 24 cherry bites in the chocolate until lightly coated 
  • Allow the chocolate to set for a minimum of an hour before enjoying.

Nutritional Value per Bite:

  • Calories: 126
  • Total fats: 9.9g
  • Total carbohydrates: 8.8g 
  • Protein: 4g

Recipe Notes

  • Store in an airtight container in the fridge for a maximum of 7 days 
  • This recipe is freezer friendly to be consumed within 6 months 
  •  Protein powder used in the recipe is Protein Supplies Australia WPI vanilla Fast Release protein powders
  • You can buy online from www.proteinsuppliesaustralia.com.au 
  • Use the Discount code psafriendsofhollys at checkout to get a 10% discount

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.



Hot Cross Bun Protein Discs 

Hot Cross Bun Protein Discs 

Makes: 20


Ingredients:

  • 2 scoops (60g) vanilla protein powder
  • 1/3 cup coconut flour
  • 1 cup rolled oats 
  • 1 cup sultanas 
  • 1 1/2 teaspoons cinnamon
  • 1/2 teaspoon nutmeg
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon cardamom
  • 1/4 cup melted coconut oil
  • 1/4 cup honey
  • 1/4 cup skim milk
  • 30g white chocolate 

Method: 

  • Place all ingredients, except the white chocolate into a high powered food processor and blend until ground and starts lumping together 
  • Split the mixture into 2 even portions
  • Roll into a log shape approximately 12cm long
  • Wrap and roll in glad wrap and compress tightly to about 10cm long
  • Repeat with the second portion
  • Place in the freezer for 30-60 minutes to set
  • Remove from the freezer and cut into 1cm thick portions
  • Lay flat on a dry and clean chopping board
  • Place the chocolate in a zip lock bag and melt in the microwave in 15 seconds bursts until the chocolate has melted
  • Snip a tiny corner off the bag and pipe the chocolate onto the Protein Discs in a classic hot cross bun shape 
  • Allow the chocolate to reset before transferring to storage container 

Nutritional Value per Disc:

  • Calories: 100
  • Total fat: 4.1g
  • Total carbohydrates: 16.1g
  • Protein: 4g

Recipe Notes:

  • Store in an air tight container in the fridge for a maximum of five days 
  • This recipe is freezer friendly to be consumed within 6 months
  • Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release protein powders
  • You can buy online from www.proteinsuppliesaustralia.com.au 
  • Use the Discount code psafriendsofhollys at checkout to get a 10% discount

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.



Thai Green Curry Paste

Thai Green Curry Paste


Ingredients:

  • 1 lemongrass stalk
  • 3 green chillies, sliced
  • 2 shallots, sliced
  • 6 garlic cloves
  • 2cm fresh ginger, sliced 
  • 2 kaffir lime leaves
  • 1/2 cup fresh coriander leaves and stems
  • 1/2 cup fresh basil
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander 
  • 1/2 teaspoon ground white pepper 
  • 1/2 teaspoon salt
  • 2 teaspoons brown sugar
  • 1 tablespoon soy sauce 
  • 1 teaspoon sesame oil
  • Juice from 1 lime
  • 45g pure protein powder (optional)

Method:

  • Place all ingredients in a high powered blender and process until just combined
  • If required add a touch of water to bring the paste together 

Recipe Notes:

  • Store covered in the fridge for the maximum of 7 days
  • Freezer in an IceCube tray and then when frozen transfer into a zip lock bag for a maximum of 6 months 
  •  Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release protein powders
  • You can buy online from www.proteinsuppliesaustralia.com.au 
  • Use the Discount code psafriendsofhollys at checkout to get a 10% discount

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.



Chocolate Hazelnut Mini Cheesecakes 

Chocolate Hazelnut Mini Cheesecakes 

Makes: 12 Mini Cheesecakes 


Base Ingredients:

  • 90g hazelnuts 
  • 1 scoop (30g) chocolate protein powder 
  • 2 teaspoons xylitol 
  • 1/4 cup coconut oil, melted

Cheesecake Ingredients:

  • 2 teaspoons gelatine 
  • 220g extra light cream cheese 
  • 2 scoops (60g) chocolate protein powder 
  • 2 teaspoons xylitol 
  • 1 teaspoon vanilla
  • Pinch salt
  • 3/4 cup thickened cream

Method:

  • Place the hazelnuts in a high powered blender and process until in a meal like consistency 
  • Take out 2 teaspoons of the hazelnut meal and set aside
  • In a small mixing bowl add the remaining ingredients and mix well with a butter knife
  • Evenly spread the base mixture between the 12 mini cheesecake bases and use your fingers tips to press down well
  • Place in the refrigerator while you prepare the topping
  • To prepare the cheesecake topping place 1 tablespoon of boiling water and gelatine in a blender and process until dissolved
  • Add in the cream cheese and blender
  • Add in the protein powder, xylitol, vanilla and salt blending until smooth then set aside
  • Place the thickened cream in a clean dry bowl and beat with electric beaters until beaten to form soft peaks
  • Fold the chocolate mixture into the whipped cream with a spatula until just combined
  • Evenly top the bases with the filling then lightly sprinkle with the reserved ground Hazelnut 
  • Refrigerate for a minimum of 4 hours but preferably overnight.

Nutritional Value per Cheesecake:

  • Calories: 148
  • Total fats: 14.4g
  • Total carbohydrates: 3.7g
  • Protein: 10.4g

Recipe Notes:

  • Store in an airtight container in the fridge for a maximum of 5 days
  • This recipe is freezer friendly to be consumed within 6 months
  • Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release Chocolate protein powder
  • You can buy online from www.proteinsuppliesaustralia.com.au 
  • Use the Discount code psafriendsofhollys at checkout to get a 10% discount

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.



Mini Passionfruit Cheesecakes

Mini Passionfruit Cheesecakes 

Makes: 12 mini cheesecakes 


Base ingredients:

  • 1/2 cup almond meal
  • 1 scoop vanilla protein powder
  • 1 teaspoon xylitol
  • 1/4 cup coconut oil, melted 

Cheesecake ingredients:

  • 300ml thickened cream
  • 2 teaspoon gelatine 
  • 85g passionfruit pulp
  • 125g extra light cream cheese
  • 2 teaspoons xylitol 
  • 2 scoops vanilla protein powder 

Method:

  • To prepare the base mix the dry ingredients in a small mixing bowl then make a well in the centre 
  • Add the coconut oil and use a knife to mix well
  • Evenly split the mixture across the mini cheesecake tray pressing the mixture down with your fingertips to firmly compact the base
  • Refrigerate while you prepare the filling
  • To prepare the filling use electric beaters to whip the cream and set aside
  • Dissolve the gelatine in 1 tablespoon of boiling water
  • Add the Passionfruit pulp and gelatine into a blender or food processor and process until well combined 
  • Add the cream cheese, xylitol and protein powder to the Passionfruit mix and process until smooth 
  • Use a spatula to fold the passionfruit mixture through the whipped cream
  • Once combined evenly spoon the cheesecake mixture over the bases and chill for a maximum of 4 hours but preferably overnight.

Nutritional Value per mini cheesecake:

  • Calories: 129
  • Total fat: 10.8g
  • Total carbohydrates: 9g
  • Protein: 6.4g

Recipe Notes:

  • Store covered in the fridge for a maximum of 5 days
  • This recipe is freezer friendly to be consumed within 3 months
  • Xylitol can be replaced with any natural or artificial low calorie sweetener of your choice.

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.